Write down in as much detail as possible the trigger that normally occurs
Noting your triggers
|What Is the trigger
|What is the intrusive memory
|What sensations to do you feel in your body?
|How well are you able to tolerate it
|How well can you push it away
How to avoid the trigger
|How do I handle it now?
|How do I handle it in weeks or months?
|Can I gain control over this one now?
|Is this a trigger I must always avoid?
Reducing your triggers
Ask yourself what is the most distressing trigger or fear and why this affects you?
|1. What sensations does this trigger (or flashback) set off in you?
|2. How could you re-script this?
|3. If this creates an image or sensation, then look to change that image
|4. Reimagine the trigger/flashback again
|5. Re-script: Resize the memory as a movie